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Unsweetened corn Calories
Naturally sweet, no added sugar
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Unsweetened corn (165 g) has 158 calories. That works out to 96 calories per 100 g. It contains 34.7 g of carbs, 5.6 g of protein, 2.5 g of fat and 4 g of fiber. Its 8.3 µg of Biotin covers 28% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Unsweetened corn Nutrition Facts
Selected: 1 cup (medium) · 165 g
158
KCAL / 165G
Carbs
34.7g
· 13% DV
Protein
5.6g
· 11% DV
Fat
2.5g
· 3% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 12% · Fat 12%
Unsweetened corn nutrition facts table · 1 cup (medium) (165 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 1.65 mg | 0% |
| Total carbohydrate | 34.7 g | 13% |
| Fiber | 4 g | 14% |
| Protein | 5.6 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Unsweetened corn?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 165 g | 158 kcal |
| 3 tablespoon (small) | 45 g | 43 kcal |
| ½ cup (half) | 82.5 g | 79 kcal |
| 1 piece (small) | 90 g | 86 kcal |
| 100 g | 100 g | 96 kcal |
| 1 piece (large) | 180 g | 173 kcal |
| 1.5 cup (large) | 248 g | 238 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Unsweetened corn
Is unsweetened corn a vegetable or a grain?
It is both, depending on how you classify it: corn is a grain botanically, but people commonly treat fresh corn as a vegetable in meals. Unsweetened describes the absence of added sugar, not a different type of plant.
How do you cook unsweetened corn on the cob?
Remove the husks and silk, rinse the ears, then simmer them in water until the kernels are tender. You do not need to add sugar. Serve plain or add butter, herbs, or a little salt if you like.
Does unsweetened corn still contain natural sugar?
Yes. “Unsweetened” means no sugar has been added; it does not mean the corn contains no naturally occurring sugars or carbohydrates. Check the product description if you need to know whether a packaged product has added ingredients.
Can people with diabetes eat unsweetened corn?
Yes, many people with diabetes can include unsweetened corn, but it still contains carbohydrates that can affect blood glucose. Portion size and meal planning matter, so ask your healthcare professional how it fits your individual plan.
Does unsweetened corn taste sweet without added sugar?
It can. Corn has a naturally sweet flavor, especially when fresh, so it may taste sweet even when no sugar has been added. The variety and freshness of the corn affect how pronounced that flavor is.
How can you tell if fresh corn is ripe?
Look for green, snug-fitting husks and silk that is slightly brown but not dried out. The kernels should feel plump when gently pressed through the husk. Fresh corn tends to taste sweeter, so cook it soon after buying.
Can you freeze fresh corn on the cob?
Yes. Remove the husks and silk, blanch the ears briefly, cool them quickly, then dry and pack them airtight for the freezer. Blanching helps preserve the corn’s texture and flavor during storage.
Why do corn kernels sometimes appear undigested in stool?
The outer hull of a corn kernel contains cellulose, which people do not fully digest, so it can remain visible. Chewing well breaks kernels apart; persistent digestive symptoms are a separate reason to seek medical advice.
Can you eat unsweetened corn raw?
Yes, fresh corn can be eaten raw after you remove the husk and silk and rinse the ear well. Raw kernels are firmer than cooked ones, so slice them off the cob for salads or other dishes.
Should you remove the silk before cooking unsweetened corn?
Yes. Peel back the husk and pull away as much silk as possible before cooking, then rinse the ear. Removing it first makes the cooked corn easier to eat and keeps loose strands off the kernels.
Unsweetened corn Vitamins & Minerals
Vitamins
Biotin
8.25µg · 28% DV
B5
1.19mg · 24% DV
B1
0.26mg · 22% DV
B3
2.81mg · 18% DV
Minerals
Phosphorus
147mg · 21% DV
Magnesium
61mg · 15% DV
Potassium ⭐
446mg · 13% DV
Manganese
0.26mg · 11% DV
Sodium
1.65mg · 0% DV
Unsweetened corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsweetened corn
To burn the 158 calories in 1 cup (medium) (165 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Unsweetened corn?
Unsweetened corn is corn prepared without added sugar. The kernels have a naturally sweet, mild flavour, whether served on the cob or removed for cooking; fresh, frozen and canned forms are all common. It is a familiar crop across the Americas and is now eaten in many cuisines worldwide.
Serve it boiled or grilled as a side, or stir the kernels into soups, salads, tacos and grain dishes. Corn is mainly a source of carbohydrates, with some fibre and plant protein. Pair it with beans, eggs or another protein for a more filling meal, and use herbs, lime or spices rather than extra sugar to bring out its flavour.
How Nutritious Is Unsweetened corn?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Unsweetened corn Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Unsweetened corn Contain Allergens?
No known major allergens
Which Diets Is Unsweetened corn Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Unsweetened corn Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.61g
POLYUNSATURATED
1.01g
Omega 6:3 ratio 32.3:1
Above the ideal 4:1 (32.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.